Dive into this athlete’s performance at 2024 Melbourne using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
617 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 617 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 617 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Cosham Sam's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Cosham Sam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 617 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Cosham Sam's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Cosham Sam's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
04:47.
Check the detail of the improvement plan below.
Based on 617 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Sam Cosham's performance in the 2024 Melbourne Hyrox race was commendable, especially considering his strong running capabilities. His total running time was 4:17 faster than the average, indicating a notable proficiency in running, which is consistent across most running segments, with his best running lap being 5:50. This suggests Sam has a runner profile and could benefit from enhancing his strength training to balance his overall performance.
In terms of pacing, Sam started the race relatively fast, as shown by his first running segment being 19 seconds faster than average. However, his pacing remained consistent, with subsequent running segments generally faster than average, showing good endurance management.
Segments to Improve:
Wall Balls: This segment was 1:58 slower than average. To improve, Sam should focus on efficient wall ball techniques. Specific exercises include high-rep wall ball throws to build endurance and the front squat to enhance leg strength. Attention to breathing and maintaining a steady rhythm during wall balls can prevent fatigue.
Burpees Broad Jump: Sam was 1:36 slower than average. Improving explosive power through exercises like box jumps and plyometric push-ups can help. Practicing burpees with a focus on minimizing transition time between movements will also boost performance.
Roxzone: Being 22 seconds slower than average indicates a need for improved transition efficiency. Sam should incorporate transition drills that simulate race conditions, focusing on quick recovery and movement between exercise zones.
Sandbag Lunges and Sled Pull: To address these segments, Sam should enhance his grip strength and core stability. Exercises like farmers walks and plank variations can be beneficial. For sled pull, specific sled push/pull workouts will improve technique and strength.
Race Strategies:
Energy Conservation: While Sam excels in running, conserving energy during strength segments by using proper techniques can prevent early fatigue.
Pacing: Maintaining a slightly slower start in running segments to conserve energy for strength exercises can ensure a more balanced performance.
Transition Efficiency: Practice quick transitions between exercises to minimize Roxzone time. Using visual cues and mental preparation during training can simulate race scenarios.
Compromised Running: Incorporate compromised running drills into training, such as running after fatigue-inducing exercises (e.g., burpees or sled push), to improve running efficiency post-strength segments.